Fish and Vegetable Skewers
Fish and Vegetable Skewers - Fish on skewers: Delicate, fruity and crispy
Healthy, because
Even smarter
Nutritional values
Thanks to the fish, one fifth of the daily vitamin D requirement ends up on the low-calorie skewers. Among other things, this vitamin improves coordination between muscles and nerves. In addition, sea fish supports the iodine supply, which is still not optimal in this country.
Figure-friendly side dishes: 2 slices of wholemeal baguette or 40 g wholemeal rice (uncooked weighed) per portion.
(Percentage of daily recommendation)
| Calorie | 100 cal. | (5 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 7.9 μg | (13 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 344 mg | (9 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 39 mg | (13 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 71 μg | (36 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 80 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 1 small ripe Mango (about 250 grams)
- 1 Lime
- 1 small Zucchini (150 grams)
- 4 Cherry tomatoes
- 7 ozs Cod
- salt
- ½ tsp Cultured butter
- peppers
- 1 tsp pink peppercorns
- 4 ozs Yogurt (low-fat)
Kitchen utensils
Preparation steps
Peel mango. Cut flesh into thick strips off the pit and cut into cubes.
Cut lime in half and squeeze out the juice.
Rinse, trim and chop the zucchini. Rinse tomatoes.
Rinse cod fillets, pat dry with paper towels and cut into equal-sized cubes. Season with salt.
Melt the butter in a small pan. Stir in 2 tablespoons lime juice and pepper to taste and remove from heat.
Thread fish cubes, mango, tomatoes and zucchini on wooden skewers and brush with the lime butter.
Place skewers under a preheated oven broiler or cook in a grill pan for 7-8 minutes. Turn once halfway through cooking.
Meanwhile, lightly crush the peppercorns with a knife back and mix in a small bowl with the yogurt. Season with salt and remaining lime juice to taste and serve with the fish and vegetable skewers.
